How to Do Band Close Grip Row

Band Close Grip Row is a back exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Close Grip Row

  1. 01Anchor a resistance band at chest height and hold both ends with a neutral grip and palms facing each other.
  2. 02Step back until the band is taut and stand with feet staggered for a stable base.
  3. 03Retract the shoulder blades and pull the band toward the lower ribs.
  4. 04Squeeze the back muscles at the end of the range while exhaling.
  5. 05Extend the arms forward to the starting position while resisting the band tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Close Grip Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbows tucked touching the ribcage to maximize the contraction of the rhomboids and lower latissimus dorsi.

Same coaching engine used inside the A90 app

05 / FAQ

Band Close Grip Row questions

What muscles does Band Close Grip Row work?

Band Close Grip Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Band Close Grip Row correctly?

Anchor a resistance band at chest height and hold both ends with a neutral grip and palms facing each other. Step back until the band is taut and stand with feet staggered for a stable base. Retract the shoulder blades and pull the band toward the lower ribs. Squeeze the back muscles at the end of the range while exhaling. Extend the arms forward to the starting position while resisting the band tension.

What is the A90 coach tip for Band Close Grip Row?

Keep the elbows tucked touching the ribcage to maximize the contraction of the rhomboids and lower latissimus dorsi.

Is Band Close Grip Row suitable for beginners?

Band Close Grip Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Close Grip Row?

Band Close Grip Row uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band close grip row into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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